I just come accross your podcasts and really enjoy them. For some reason, however, I can’t get episodes 1 and 2 from iTunes (they are starting with Episode3) nor can I download them from here as the link seems to be broken. Any ideas where I could get those two episodes from? Cheers from Hungary!

Mostly metcon or metcon and strength???

Thanks again!

Thanks for your time Robb!

My mom says she doesn’t know how she can have a nutrient deficiency since she “eats good foods” and that she is going to talk with her doctor to see who she can talk to.

Thanks again and I’ll keep on her until she gives paleo a try.

Evan

So I pick my treats. For me a small glass of really good wine or a little chocolate, or a little dessert when out. Then I fit it into the carb block count rather than deprive myself, deprivation put me in a bad head space.

I have had a few clients who have had eating disorders in the past and reported the same experience.

You often talk about the person who wants to put on mass / go from skinny to Greek god / bulk up for football. I’m not particularly skinny and have to work hard at keeping fat off but I would really like to get my strength up. Are your “mass gain” recommendations applicable to someone who wants strength gain? To what extent do you correlate muscle mass with strength?

Thank you very much!

My food log is here, too : http://www.itsqualityoverquantity.blogspot.com

If I want to lose weight – I have to weigh, have to count my fat blocks. It’s tedious, but second nature now.

I’m often a little bit hungry and looking forward to my next meal.
Getting lower that 20% body fat and staying there is really hard work for me. Might be a female issue, also hormonal, pre-menopausal changes where testosterone levels drop can start in early 30′s and this can lead to more abdominal fat.

I dislike my coffee black too, but find that by adding a little coconut milk it’sl loses the nero factor, adds a touch of sweetness and definitely helps with the bitterness. Not to mention its 100% paleo.
) Amanda

—Trying to make it to your Nutrition Cert in Chicago (in Jan!)

-Samantha

The podcast was great! I definitely appreciate the info and liked the “two dudes talking to themselves on the internet” format. One bit of technical feedback – Andy seemed quieter than Robb (couldn’t tell if it was a difference in mics or distance from them or what).

As a father of two young kids I’d like to see the blog you mentioned toward the end of the podcast done by a super-busy mother of two. Do you have a link to it?

For future shows I definitely second the request for recommendations on supplements. I’d also like to hear more about cooking from the scientist/nutritionist/chef; you’ve talked a lot about major food sources like the value of meat, veggies, etc. but what about spices and such? You’ve mentioned cinnamon has some great benefits and here you mentioned black pepper and the FAQ at paleodiet.com says to “put the salt shaker down” but are there others that are good or bad or in the middle? I’m comfortable with cooking but none of my cook books mention things like the benefits of cinnamon for insulin resistance.

I especially liked the emphasis on the first 3-4 weeks of low carb and the performance shift during and after this period. This is really under-reported. I’m on about day 7 (now with less drinking on the weekends). A little shakey but I just got another strict pullup and my sciatica is feeling real decent. Thanks.

I’m following your advice on increasing my knowledge. I am currently taking anatomy/physiology, kinesiology and have read and constantly source: The Paleo Diet and the Paleo diet for Athletes by Loren Cordain, PHD, Protein Power by Michael Eades, MD and Mary Eades, MD, the exhaustive food research book Good Calories Bad Calories by Gary Taubes (a must read) and the Robb Wolf Nutrition Certification and blog. + about 30 other books, but still need more… Keep it coming! Thanks, Coach David

Also, I forgot to ask if you have a shake/half a shake with real food, do you still get the insulin spike?

Sorry about the double post.

Thanks,
Nathan Magniez
nathanmagniez.blogspot.com

I gots a question about coffee. I can’t drink it black no matter how much I try. I have been using a non-dairy creamer that has artificial sweetners in it at work. It also contains corn-syrup solids but no carbs from sugar. I know you are going to say its junk but how do i get my coffee in me. I’ve tried heavy whipping cream too with Xylitol to sweeten it.

Also, the last podcast you had on that radio show in Canada you said to ditch Protein shakes as well. Well, that was just after I ordered 2 huge containers of whey protein. Now I have this surplus of protein with nothing to do with it. Pre-WOD meal? Can I put it in my coffee and make a ghetto mocha?

Thanks,
Nathan Magniez
nathanmagniez.blogspot.com

Comment/question about NUTS.

My experience is consistent with what you guys said–that eating them makes it impossible to lean out no matter what else I’m doing. I temporarily ruined my performance and my body composition last January-February on my first paleo attempt because I was eating lots of nuts and not enough saturated animal fat.

I am wondering if it isn’t just the caloric hit from nuts, if it is something else about the nuts themselves–either the carb content or the type of fat. I’m a normally insulin-sensitive person, but nuts trigger unique, cruel, and horrible carb cravings in me that other carb sources (fresh fruit, raw dairy, sweet potatoes) do not. A sprinkle on a salad when I’m eating out isn’t going to hurt me, but I don’t keep them in the house!

It is pretty easy to vacuum up half a cup of almond butter and find yourself still hungry because your body is still crying out for saturated fat.

They’re also pretty allergenic. Allergy –> affects adrenals –> which affects everything.

I also wonder if this issue is more often seen with women–and if it isn’t just the extra calories nuts provide, but something else about them.

Thanks for all the great information and a great Podcast. I can’t take it all in fast enough.

I’m not sure really where to post this but I have a question regarding excessive bruising. My mom will get a nasty looking bruise from the slightest little bump. She slipped and fell last winter and it looked like someone beat her with a baseball bat! I believe she has some classic signs of insulin resistance. She holds her weight around the hips and midsection. She had gestational diabetes during both her pregnancies. She suffers from constipation and diverticulitis. She also exercises a lot (mostly cardio) which might be increasing her cortisol levels, right?

My brother and I have been trying to get her on a Paleo-ish diet for a while. I think she might be coming around soon (she’s going to be starting a her local CF box soon) but I was wondering if you think a Paleo diet would help with the bruising? I’ve done a little bit of research and all I found so far was to increase Vitamin C intake.

Thanks again for all the hard work.

Evan

Now Robb, I’m pretty sure that you will tackle sleep in your upcoming podcasts, but I’m just wondering if you have noticed people sleeping less on lower carb programs? I’ve recently switched from paleo to paleo/zoneish limiting my carbs to under 50g, all of which coming mostly from veggies.

I’ve been going to bed dead tired, but then waking up after only 4-5 hours. Is it a case that I’m not eating enough?? It stresses me out, as I know that sleep is vital for performance and rejuvenation. I am 5’8, weigh 140lbs and carry approx 18% body fat. I have a very active job (which is shift work) and will admit to being a metcon-oholic. Should I eat more and if I do then how am I going to achieve the body composition I’m chasing, which is < 12%???????

Cheers,

Drowsy Dolly

Might suggest a different WordPress plugin so followers can subscribe to your podcasts and automatically get new episodes. Didn’t seem like you had this feature yet.

Here’s one: http://wordpress.org/extend/plugins/podpress/

You’re great…and have changed my day-to-day existence since your Nutrition cert in Boston several months ago…

Random question,

Do you have an opinion on the value of Omega eggs and eggs in general? I’ll eat 4-6 eggs cooked in either coconut or walnut oil with cinnamon/pepper/salt in the morning. Does the n3 in these eggs last through cooking and have any value?

Also, as an aside, can you remind me of the metabolic affects of black pepper?

Really like the podcast, wonderful idea, have to stop every so often and rewind and scribble down notes.

keep it up!

norm

The question I have is regarding dairy and long term health. GOMAD has helped me gain mass and strength and not much extra body fat. I have switched to a CF football post milk consumption pattern and have been doing well. I feel great after drinking milk mentally and physically. Is this sustainable? I have always had trouble keeping on weight and this makes it easy. My main concerns are CVD, the research does not seem to support a clear risk, and prostate health, the research does support a risk. Do you think post workout milk in the context of a low carb diet is safer or am I putting future health at risk?

I am relying on your sage advice since I can’t find any research on the topic.
Thanks!

Per my calcs you say .5g / 10 lbs / day, I am 200 lbs, so that is 10G a day?

Is that total (10g / 1.2g per pill = 8 pills per day) or just omega 3 (10g / .684g per pill = 14 pills per day)?

This seems like a LOT, am I doing this right? I want to make sure I dont cut myself in the kitchen and bleed out because of all the fish oil making my blood not clot.

Great podcast, really appreciated the perspective on performance issues during initial adoption of the paleo diet. Have been having some energy issues but seem to be resolving as of late by increasing protein and fat intake.

Would also appreciate a bit more information on the monkey jars and the the resulting meal.

Thanks again for putting this together.

I have an idea for a topic, and I guess I’ll find out if you think it’s worthy of discussion. How about some thoughts on Pre-WOD nutrition? Generally speaking and in specifics. If I workout in the late afternoon versus first thing in the morning. Are glycogen stores at the same level?

If I work out in the morning, how does my food intake the night before affect me? Are there things I can eat that will help it (ie slower-digesting red meat)? Does the type of workout matter (ie aerobic, anaerobic, etc).

I actually have a number of other questions regarding this, but I don’t want to hijack your blog.

Thanks,
Mark

This is great! Really looking forward to more of these!

Something that I think would be cool to address is supplements. We never really had the chance to get to this during the cert (time reasons) so I was just wondering what your take on all of this stuff is. Obviously fish oil is a must (especially when not eating grass fed meat), and Vit D. On the cert notes you also recommend Alpha Lipoic Acid, CLA, Zinc and Mag. Now I have read many things about Zinc and Mag (poliquin) and have been getting great results with this 30-60min before bed with some 5-HTP. But should someone like me who doesn’t have very great access to grass-fed meat, really look into some CLA? I think the answer should be yes, but it would be nice to hear your take for everyone. Also do we have a baseline for women vs men with regards to zinc & mag supplementation/amount? Im seeing anywhere from 30-50mg for zinc and 200-500mg for Mag on baseline. Just thought people would appreciated your thoughts on all of this. Tricky stuff for some folks to wrap their noggins around!

Thanks Robb!

I did the zone for 6 months and my weight dropped from 205 to about 190 @ 14% BF (163 lbs lean mass), but I was what they call skinny fat… still had a gut / love handles, and had no muscle mass… crossfit was suffering and my lifts would not go up at all. So I scrapped that, went onto a paleo diet and focused more on strength, ate a lot more, now I run 205 @ 17% (170 lbs lean mass) still with a gut and love handles.

I went to the Welbourne nutrition cert @ CFLA a couple of months ago. He said you guys stuck people who were trying to get rid of stubborn body fat on a <50g carbs per day diet to get the stubborn fat to melt off.

I am trying this now, roughly a week into it, averaging 110 grams fat, 50 grams carbs, 250 grams protein a day with a deviation of maybe 5-10% depending on the day. Pretty sure I am in ketosis now, but I do drink a protein shake with 1/2 can coconut milk post work out, which according to your podcast is a no no. Anything you would change? Have not been doing the fish oil, but just ordered a bunch. So far so good, I will let you know how it turns out.

I just went to the doctor for a checkup and he said WOW, you must have lost a lot of weight. He also said I might need surgery to get rid of anything that wont go away on its own… trying to avoid this at all costs.